Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
•5x Snatch High Pulls
•5x Muscle Snatch
•5x Overhead Squat
•5x Snatch Balance
•10x Arch to Hollow Swings
Weightlifting
EMOM 10:00
•1x Squat Snatch
•1x Overhead Squat
-Start at 45% of 1RM Squat Snatch.
-Add 5-10# total after each successful attempt.
-Only increase weight if you make the attempt.
Squat Snatch
Overhead Squat
Metcon
Metcon (Time)
5-10-15-20-25
•Assault Bike Calories
25-20-15-10-5
•Pull-Ups
*15:00 Time Cap
Scaling Options:
AB Cal = Reps
*3-6-9-12-15
PU = Reps / JPU /Rows
*15-12-9-6-3